You won’t prepare your ribs any other way after trying this method! We slow-cooked the rack in an air-tight parcel of foil at a relatively low oven temperature. Since all the store-bought marinade and bastes are packed with sugar, I developed my own. This is my low-carb marinade (the use of store-bought reduced-sugar ketchup in this recipe makes this dish not strictly keto.), it’s rich and packed with flavour. The recipe calls for 1 rack of ribs between two people – an ideal Saturday night treat for you and your loved one.

(The use of store-bought reduced-sugar ketchup in this recipe makes this dish not strictly keto. Stay tuned though, because I am currently developing a great homemade keto-friendly ketchup!)

Print Recipe

Low-carb Ribs (that fall off the bone)

Ribs that are slow-cooked and fall off the bone. Smothered in a keto-friendly marinade, one rack of ribs (shared between two people) comes in at 6.3g carbs per serving.

Use a sharp knife to remove the sliver skin from underside of the rack.

Place the rack of ribs onto a long piece of aluminium foil and season with a little salt. Wrap very tightly in the foil to ensure that no steam escapes. Do not under-estimate that the foil parcel should be 100% airtight. If in doubt, double-wrap. If you may have accidentally pierced the foil, double wrap!

Place the foil-wrapped ribs foil onto a tray and place the tray into the oven for 3 hours.

In the meantime, make the marinade by combining the ketchup, soy sauce, olive oil, mustard, vinegar and the ginger and garlic pastes in a small bowl. Set aside.

After 3 hours, remove the tray from the oven - but do not open the foil for at least 20 minutes.

In the meantime, prepare your braai (BBQ) or grill, or simply increase the oven temperature to max grill.

Carefully remove the ribs from the foil and brush both sides with the marinade. Place the ribs onto the tray and into the oven (or place gently on the BBQ grill) and grill for 7-9 minutes, basting regularly until the ribs have warmed through again and the marinade is sticky.

Garnish with chopped parsley and serve.

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Recipe Notes

Macro Details per serving
8.3% Carbs
32.6% Protein
59.1% Fat

Nutritional Information per serving
Calories 299Kcal / 1251kJ
Fat 20gof which saturates 6.9gCarbohydrates 6.3g (for my US readers, these are what you refer to as net carbs. See below*)of which sugars 5.8g
Fibre 0g
Protein 24g

*Note for US readers: The recipes on this site show the carbohydrates which should be counted on keto (in this case: it's 6.3g). Here in the UK, our nutritional breakdown information displays a carbohydrate count that has already had the dietary fibre subtracted (and displayed separately) - and its indicated this way throughout the site. In short, you need not subtract anything further.

Allergens
Wheat
Celery
Mustard
Milk
Soya
Sulphites

The nutritional analysis, macro and allergen breakdown of the recipes on this site are done using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The author, Monya Kilian Palmer is trained in using this superior software in order to provide you accurate data.

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